Comparing Nutrients in 5 ounces Tart, breakfast, low fat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tart, breakfast, low fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18% 527kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	8.75% 8.5g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	9.52% 6.9g	2.87% 2.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	10% 5.66g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	45% 404μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.4% 142μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6% 5.4mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5% 0.75mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	60.6% 4.85mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 132mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Tart, breakfast, low fat VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Tart, breakfast, low fat versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tart, breakfast, low fat vs Frozen Broccoli Spears:

• 5 ounces of Tart, breakfast, low fat have 5 times more Vitamin A, 4 times more Vitamin B1, 4.8 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 18 times more Vitamin C, 2.5 times more Vitamin E and 253.5 times more Vitamin K than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Tart, breakfast, low fat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tart, breakfast, low fat vs Frozen Broccoli Spears:

• 5 ounces of Tart, breakfast, low fat have 2 times more Copper, 4.8 times more Iron, 2.8 times more Magnesium, 1.6 times more Phosphorus, 6.8 times more Selenium and 21.2 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 3.8 times more Potassium and 7.5 times more Water than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Frozen Broccoli Spears contain similar levels of Calcium and Zinc per five ounces.
• 5 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tart, breakfast, low fat have 12.8 times more Energy, 17.6 times more Fat, 26.8 times more Saturated Fat, 23.1 times more Omega 6, 14.4 times more Carbohydrate, 3.3 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 5.4 times more Omega 3 and 2 times more Fiber than Tart, breakfast, low fat.
• 5 ounces of Tart, breakfast, low fat provide inadequate amounts of Omega 3
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6